Sunday, November 25, 2012
This resistance exercise refines and firms the size, if you work with your body weight. It develops the abdominal if you use a ballast increasingly heavy.
Targeted muscles
He asks the rectus abdominals and obliques.
The rectus or "chocolate" is part of the abdominal wall with the transverse and oblique. The action of the rectus is trunk flexion.
Execution of the exercise
Starting position lying on the floor or on a bench, lumbar glued down. The legs can be flexed on the chest, resting on a bench or form a 90 degree angle with your feet on the ground.
Wrap the torso forward by contracting the abdominals and lower back keeping glued to the ground.
Return to the starting position should be done smoothly, maintaining the contraction and tension in the muscle. The speed is slow and steady. You can place a weight on the chest, a slice of melting or a barbell to add trouble to exercise.
Breathing
Inspiration at the beginning of movement when the chest is opened. Blowing in running motion.
Safety instructions
Avoid placing your hands behind your head, because often it is using it to exercise when you block, this can lead to cervical problems. The easiest way is to keep your hands on the temples or on the chest.
Do not take off the lower back very low amplitude do not remove effectively to exercise.
You have to work your feet are not blocked, tight and knees apart, and this limits the activity of hip flexors, iliopsoas and rectus femoris, and avoids many back problems.
